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ULPPL( Upper Lower Push Pull Legs) Dumbbell Only
by Justan W.
1 athletes joined
Program Description
5 days hitting most muscles using only dumbbells
Program Overview
Level
Intermediate, Advanced, Novice
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Dumbbell Only
Program Length
8 weeks
Time Per Workout
90 minutes
Created
Jul 11, 2024 10:12
Last Edited
Jul 22, 2024 04:48
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Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Dumbbell)
5 Sets
2
Pec Fly (Dumbbell)
5 Sets
3
Arnold Press
5 Sets
4
Rear Delt Fly (Dumbbell)
5 Sets
5
Bicep Curl (Dumbbell)
5 Sets
6
Skull Crusher
5 Sets
7
Bent Over Row (Dumbbell)
5 Sets
8
Shrug (Dumbbell)
5 Sets
9
Hanging Leg Raise
5 Sets
10
Upright Row (Dumbbell)
5 Sets
Day 3
1
Bench Press (Dumbbell)
5 Sets
2
Pec Fly (Dumbbell)
5 Sets
3
Arnold Press
5 Sets
4
Skull Crusher
5 Sets
5
Front Raise
5 Sets
6
Lateral Raise (Dumbbell)
5 Sets
7
Seated Shoulder Press (Dumbbell)
5 Sets
Day 4
1
Bicep Curl (Dumbbell)
5 Sets
2
Bent Over Row (Dumbbell)
5 Sets
3
Hammer Curl
5 Sets
4
Shrug (Dumbbell)
5 Sets
5
Dumbbell Row
5 Sets
6
Front Shrug
5 Sets
Day 5
1
Goblet Squat
5 Sets
2
Lunge (Dumbbell)
5 Sets
3
Glute Bridge (Dumbbell)
5 Sets
4
Standing Calf Raise
5 Sets
5
Deadlift (Dumbbell)
5 Sets
6
Romanian Deadlift (Dumbbell)
5 Sets
Day 2
1
Deadlift (Dumbbell)
5 Sets
2
Front Squat (Dumbbell)
5 Sets
3
Romanian Deadlift (Dumbbell)
5 Sets
4
Split Squat (Dumbbell)
5 Sets
5
Sumo Deadlift (Dumbbell)
5 Sets
6
Goblet Squat
5 Sets
7
Standing Calf Raise
5 Sets
8
Hanging Leg Raise
5 Sets